Fat Free White Bean Dip
Creamy, flavorful, and guilt-free, this Fat Free White Bean Dip is the ultimate healthy snack or appetizer! Made with pantry staples like canned white beans, fresh garlic, tangy lemon juice, and a dash of ground cumin, this dip comes together in just 10 minutes without a single drop of oil. The result is a smooth, protein-packed spread that’s perfect for dipping crunchy veggies, whole-grain crackers, or pita bread. Garnish with fresh parsley or cilantro for a pop of color, and you’ve got a vibrant, low-calorie dip that’s as nutritious as it is delicious. Ideal for meal prepping, this vegan and gluten-free recipe keeps in the fridge for up to three days, making it an easy go-to for snacks or gatherings. Whether you’re hosting or just craving something light, this white bean dip is a healthy crowd-pleaser!
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Ingredients
- 15 ounces canned white beans (cannellini or great northern)
- 2 whole garlic cloves
- 2 tablespoons lemon juice
- 2 tablespoons water
- 1 teaspoon ground cumin
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 tablespoon fresh parsley or cilantro (optional, for garnish)
Directions
Step 1
Drain and rinse the canned white beans thoroughly under cool water.
Step 2
Peel the garlic cloves and set them aside.
Step 3
In a food processor, combine the white beans, garlic cloves, lemon juice, water, ground cumin, salt, and black pepper.
Step 4
Blend the mixture until it becomes smooth and creamy, scraping down the sides of the food processor as needed to ensure everything is evenly incorporated.
Step 5
Taste the dip and adjust the seasoning if needed, adding more lemon juice, salt, or black pepper to suit your preference.
Step 6
Transfer the dip to a serving bowl and garnish with chopped fresh parsley or cilantro, if desired.
Step 7
Serve immediately with fresh vegetables, whole-grain crackers, or pita bread, or refrigerate for up to 3 days in an airtight container.
Nutrition Facts
| Serving size | 498.2 grams (498.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 386 |
| Total Fat 2.30g | 3% |
| Saturated Fat 0.10g | 1% |
| Polyunsaturated Fat 0.00g | |
| Cholesterol 0mg | 0% |
| Sodium 2495mg | 108% |
| Total Carbohydrate 71.00g | 26% |
| Dietary Fiber 20.30g | 73% |
| Total Sugars 4.10g | |
| Protein 23.90g | 48% |
| Vitamin D 0IU | 0% |
| Calcium 237mg | 18% |
| Iron 10mg | 56% |
| Potassium 1091mg | 23% |
Source of Calories